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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Work4justice

In the 31 days ending Mar 31, 2016:

activity # timemileskm+m
  Mountain Bike8 14:15:42 189.87(4:30) 305.57(2:48) 2270
  Orienteering4 12:36:47 23.2 37.34 18849
  Spinning8 7:23:15
  Running8 5:46:05 31.11(11:07) 50.07(6:55) 1119
  Yoga5 5:00:00
  Trekking3 2:00:11 5.3(22:40) 8.53(14:05) 2130
  weights6 1:54:43 0.32 0.51 217
  Stairmaster4 1:34:21 151
  Total30 50:31:04 249.81 402.03 24737
  [1-5]30 48:56:22

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Thursday Mar 31, 2016 #

5 AM

Spinning 36:31 intensity: (3:18 @0) + (17:14 @1) + (3:42 @2) + (8:35 @3) + (3:42 @4)
ahr:120 max:155

weights 29:46 intensity: (18:31 @1) + (6:37 @2) + (4:20 @3) + (18 @4)
ahr:119 max:151

Running 20:19 intensity: (6 @0) + (46 @1) + (2:17 @2) + (9:32 @3) + (4:28 @4) + (3:10 @5) 1.22 mi (16:39 / mi) +255m 10:06 / mi
ahr:146 max:164

13% grade

Wednesday Mar 30, 2016 #

9 AM

Orienteering 33:05 intensity: (9:11 @0) + (20:41 @1) + (1:26 @2) + (1:47 @3) 0.95 mi (34:49 / mi) +673m 10:53 / mi
ahr:98 max:149

Trekking hills 37:55 intensity: (1:13 @0) + (19:23 @1) + (10:40 @2) + (6:39 @3) 1.82 mi (20:50 / mi) +926m 8:04 / mi
ahr:119 max:150

Tuesday Mar 29, 2016 #

7 AM

Running (Dirt) 56:49 intensity: (5 @0) + (35 @1) + (10:11 @2) + (37:01 @3) + (3:36 @4) + (5:21 @5) 6.01 mi (9:27 / mi) +17m 9:22 / mi
ahr:146 max:184

Monday Mar 28, 2016 #

Yoga 1:00:00 [1]

At night did a hike with hubs and kid to start getting ready for backpacking season. :)

Sunday Mar 27, 2016 #

12 PM

Mountain Bike 1:24:16 intensity: (12 @0) + (25:45 @1) + (37:25 @2) + (20:01 @3) + (53 @4) 18.99 mi (4:26 / mi) +134m 4:21 / mi
ahr:130 max:152

Home loops tour with ccmarie!

Saturday Mar 26, 2016 #

11 AM

Mountain Bike 19:16 intensity: (3:54 @0) + (14:54 @1) + (3 @2) + (25 @3) 3.24 mi (5:57 / mi) +13m 5:52 / mi
ahr:98 max:126

Drug the kid out to get groceries.

Mountain Bike 20:09 intensity: (11:15 @0) + (7:35 @1) + (1:19 @3) 3.26 mi (6:11 / mi) +4m 6:09 / mi
ahr:86 max:108

Who knew the AS-1 could hold a ham, lamb roast, asparagus, green beans, apples, and some cucumbers in the outside pockets. Not just for AR anymore...
3 PM

Running (Trail) 1:38:05 intensity: (2:12 @1) + (10:44 @2) + (45:07 @3) + (35:17 @4) + (4:45 @5) 9.0 mi (10:54 / mi) +173m 10:17 / mi
ahr:148 max:163

Watched turned off for a smidge ...

Trekking 24:59 intensity: (20:52 @1) + (3:28 @2) + (39 @3) 1.28 mi (19:28 / mi) +287m 11:30 / mi
ahr:114 max:134

Friday Mar 25, 2016 #

12 PM

Mountain Bike 4:11:20 intensity: (53 @0) + (1:06:31 @1) + (1:18:58 @2) + (1:04:26 @3) + (29:09 @4) + (11:23 @5) 50.17 mi (5:01 / mi) +888m 4:45 / mi
ahr:134 max:167

Chasing shrekfeet. We may or may not have fraternized with the Easter Bunny.
C • Fun!!! 2

Thursday Mar 24, 2016 #

Spinning 40:00 [3]

weights (Boot camp) 20:00 [3]

Wednesday Mar 23, 2016 #

7 AM

Running (Mostly dirt) 49:39 intensity: (4 @0) + (1:40 @1) + (21:22 @2) + (25:54 @3) + (11 @4) + (28 @5) 5.16 mi (9:37 / mi) +36m 9:25 / mi
ahr:140 max:169

Tuesday Mar 22, 2016 #

5 AM

Spinning 1:00:00 [2]

Forgot HR strap

weights (Core) 10:00 [3]

Monday Mar 21, 2016 #

Yoga 1:00:00 [1]

Sunday Mar 20, 2016 #

Event: Raccoongaine
 
9 AM

Orienteering 59:23 intensity: (3:03 @0) + (3:35 @1) + (21:21 @2) + (19:48 @3) + (11:16 @4) + (20 @5) 2.78 mi (21:22 / mi) +2824m 5:08 / mi
ahr:137 max:158

If I had a nickel for how many people asked me "where's Mr. Wonderful" I would have had my next race fee in no time.

Love Rogaines, and I think I will love them more in the future based on what I figured out about my approach. In short, I realized that I spent too much time worrying about getting lower point values, not looking at easy attacks on the higher ones, bailing on a point because once in the field it looks horrible and stringing together the higher point ones. For example, there was one right off of a trail, 20 pointer, and I attacked from another crazy direction. Also fought green for another low pointer. Bah. But, as I looked at other results (of course late Sunday after I got home) I did it every time. Lost a good 90 minutes on attacking low pointers from unreliable attack points.

I felt OK at the start, but with the no grains, sugar or dairy, I grew quickly tired of the food I had. Just didn't cut it like gu, sport beans, gatorade, nutter butters or m&ms. I had a couple of pretty bad leg cramps that I had to sit for a couple of minutes--happened three times. I did take 8-10 ecaps, but I think too little too late, especially after the bike race the day before.

Also, later in the race I joined up with Ross and Steve for a few controls, that was fun. And a dog started to follow me, and wouldn't stop! I was heading to another road, and was nervous about the dog and a ranger came and tried to pick the dog up. Back and forth to the truck, but got the dog into the truck. A huge golden retriever. Poor pup. All matted up. If I had driven alone, I bet I would have seen about adopting that dog. My husband is thankful the ranger took him to the local rescue. I also think I prefer to race with others.

Bonus: olga asked me to do the CNYO Rogaine in July. Wow am I excited! I really wanted to do one, and here it is!!!!!!!!
C • Hindsight (also known as po... 2

Orienteering 4:28:22 intensity: (40:00 @1) + (2:30:37 @2) + (1:04:12 @3) + (12:16 @4) + (1:17 @5) 13.53 mi (19:50 / mi) +15156m 4:26 / mi
ahr:132 max:159

What is up with that crazy climb...also bumped my watch and lost about half hour of data.
C • about dogs, women, men 5

Orienteering 30:00 [3] 1.0 mi (30:00 / mi)

Saturday Mar 19, 2016 #

Event: Waterloo Grit and Gravel
 
10 AM

Mountain Bike (Gravel race) 1:57:02 intensity: (9 @0) + (43 @1) + (36 @2) + (14:22 @3) + (54:11 @4) + (47:01 @5) 29.57 mi (3:57 / mi) +413m 3:48 / mi
ahr:156 max:167

First bike race, gravel that had parts paved. Got 3rd AG and landed about mid pack overall. Lots of skinny tires! Few fat bikes too. Nice people. Lots of people. 500 registrants! We were chip timed. I think that time was less than my watch. Great job JustMe on your finish!
C • And what a way to start off the bike season! 1

Friday Mar 18, 2016 #

9 AM

Mountain Bike 39:58 intensity: (34 @0) + (23:33 @1) + (12:27 @2) + (3:24 @3) 8.61 mi (4:38 / mi) +38m 4:35 / mi
ahr:122 max:144

Wednesday Mar 16, 2016 #

Running (Dirt/sand/bushwhack) 41:50 intensity: (18 @0) + (4:17 @1) + (10:31 @2) + (19:39 @3) + (7:05 @4) 3.37 mi (12:25 / mi) +125m 11:08 / mi
ahr:139 max:156

Tuesday Mar 15, 2016 #

5 AM

Spinning 53:21 intensity: (7:35 @0) + (6:52 @1) + (6:47 @2) + (21:35 @3) + (10:32 @4)
ahr:129 max:157

Running 20:14 intensity: (1:41 @1) + (4:45 @2) + (13:29 @3) + (19 @4) 1.03 mi (19:38 / mi) +270m 10:50 / mi
ahr:140 max:152

15% grade

Monday Mar 14, 2016 #

7 AM

Running 18:07 intensity: (3:15 @0) + (2:59 @1) + (11:16 @2) + (37 @3) 1.07 mi (16:56 / mi) +220m 10:20 / mi
ahr:117 max:138

11.5% grade.

Yoga 1:00:00 [3]

Saturday Mar 12, 2016 #

10 AM

Mountain Bike (Mostly dirt) 3:00:08 intensity: (1:07 @0) + (4:57 @1) + (29:48 @2) + (1:15:01 @3) + (54:26 @4) + (14:49 @5) 41.66 mi (4:19 / mi) +460m 4:11 / mi
ahr:146 max:163

One of my snot rockets landed on my tights. Gross.
C • just one? 2

Thursday Mar 10, 2016 #

Note

No grains, sugar or dairy OH MY.

Shrekfeet encouraged me write about this experience thus far, so here goes! For Lent I gave up grains, sugar (clarify--no refined sugar or sugar substitutes except for stevia) and dairy. The BIG trifecta. Decided on lent because I felt like I could use all the leaning into I could with with big guy upstairs. My goals for doing this were to feel better, lose weight, and see what kind of difference it made in my bod. At this point, I am about a month in. As a caveat, I decided not to be so strict when we were in Puerto Rico (decided to do the trifecta after booking the trip) but more on that later. As a note, I am also food logging to be sure I am keeping up with nutrients and not going over the deep end on calories. For those who don't want to read the whole narrative, here's the one month (with a few day break in Puerto Rico) I lost 6 lbs, skin and eyes are lots clearer, I do get very hungry at times and the food takes about a half hour to satiate--so I have to stay ahead of hunger, heart rate during exercise is some lower (8-10 bpm) no general puffiness, feel calmer and think a bit more clearly and generally a better mood.

Gotta admit, Fat Tuesday was a BLAST. But by day 3 into this I was so frustrated, and that next week was awful. I had gained a few pounds, got a bad cold, felt totally drained, didn't know what to eat, feared the calories of the convenient foods I could eat. Hated it, hated it, hated it. Valentine's came and went. No chocolate this year. Then my husbands birthday and he wanted a big chocolate cake. I wanted to rub my face in that cake. Sigh. I didn't.

After about 2 weeks in we went to Puerto Rico. The things I thought I missed most were half and half, cheese and chocolate. I was surprised that when I did try the half and half in my coffee it didn't seem different from the almond milk and coconut milk. That was a surprise. I did get a salad at one point that had parmesan cheese, and OMG that tasted so so so so good. The little bit of chocolate I tasted didn't bowl me over which also surprised me. One night we did eat at a Rojo, and the rolls were AMAZING. I still think about those rolls. For snacks I did bring my trifecta approved snacks, and for the most part observed the trifecta and after a few days went right back because even with the few items, I didn't feel so hot.

Came back and dove right back in without hesitation. My birthday came and went. I tried a "vegan" cheesecake recipe with no sweetener and put mashed cherries on top. That was tasty. I have found that dates, figs, dried apples and most nuts (no peanuts) work well for slightly longer workouts. Making my own yogurt with coconut milk, eat a lot of salad, sweet potatoes, fresh fruit and veggies, lean meats, and such things. I am doing a bike race and a 6 hour rogaine in the same weekend coming up, so curious how fueling will go for that. I have made a protein shake with MRM vanilla, banana, almond milk and almond butter that takes the edge off on longer stuff.

Food logging is a pain, but it helps me stay on track and to monitor how different nutrients and macros are going in a day.

I miss miss miss ice cream.

At 12:01 easter morning I am rather convinced I will want a few things. However, I can feel why this works. I think I will continue with "breaks" I need to figure out what the breaks could look like that won't undo all the good. Also, for longer races, I will probably have to figure something out, but I will do that after lent.
C • Good Stuff 2
5 AM

Spinning 38:29 intensity: (2:46 @0) + (15:54 @1) + (5:08 @2) + (7:30 @3) + (6:01 @4) + (1:10 @5)
ahr:125 max:161

weights (boot camp) 27:38 intensity: (10:11 @1) + (7:39 @2) + (6:59 @3) + (2:36 @4) + (13 @5) 0.27 mi (1:42:14 / mi) +131m 40:49 / mi
ahr:128 max:159

Stairmaster warm up/down 15:03 intensity: (3:38 @1) + (11:03 @2) + (22 @3) +151m
ahr:127 max:136

Wednesday Mar 9, 2016 #

9 AM

Running 41:02 intensity: (15 @1) + (19:23 @2) + (20:11 @3) + (59 @4) + (14 @5) 4.25 mi (9:39 / mi) +24m 9:29 / mi
ahr:140 max:160

Tuesday Mar 8, 2016 #

5 AM

Mountain Bike 15:06 intensity: (39 @0) + (3:44 @1) + (10:14 @2) + (29 @3) 3.53 mi (4:17 / mi) +32m 4:10 / mi
ahr:125 max:136

To the gym

Spinning 58:52 intensity: (2:29 @0) + (17:23 @1) + (9:30 @2) + (15:09 @3) + (13:32 @4) + (49 @5)
ahr:132 max:160

weights (core) 10:16 intensity: (3:24 @0) + (6:27 @1) + (25 @3) 0.05 mi (3:26:32 / mi) +86m 32:16 / mi
ahr:93 max:119

Mountain Bike 57:01 intensity: (1:17 @1) + (20:51 @2) + (29:38 @3) + (5:00 @4) + (15 @5) 13.89 mi (4:06 / mi) +115m 4:00 / mi
ahr:141 max:158

To work. Went down Pontiac Trail to avoid mud not knowing when I could clean my bike again (teaching 2 nights a week, work world is outta control) and the cars man...can't imagine doing that again at rush hour.
C • be careful on PT 2

Monday Mar 7, 2016 #

7 AM

Stairmaster warm up/down 10:00 [2]

Yoga 1:00:00 [3]

4 PM

Mountain Bike (Bike commute mostly dirt ) 1:11:26 [3] 16.95 mi (4:13 / mi) +173m 4:05 / mi

Muddy slog. Saw several deer and a rafter of about 30 turkeys.

Sunday Mar 6, 2016 #

Orienteering 3:30:00 [2]

Scouting/fieldwork for Haven Hill.

Saturday Mar 5, 2016 #

10 AM

Trekking 57:17 [3] 2.2 mi (26:02 / mi) +918m 11:20 / mi

The climb is bizarre! Bumped around the snowy Baldlands with the hubs. He's looking forward to a backpacking trip with the whole fam this summer.
1 PM

Orienteering 2:35:57 intensity: (27:54 @0) + (1:56:25 @1) + (7:22 @2) + (4:16 @3) 4.94 mi (31:34 / mi) +196m 28:06 / mi
ahr:100 max:138

Birthday O with Michelle and Jens.

Friday Mar 4, 2016 #

5 AM

Stairmaster 51:54 intensity: (4:16 @0) + (1:55 @1) + (17:13 @2) + (18:17 @3) + (6:49 @4) + (3:24 @5)
ahr:136 max:160

Thursday Mar 3, 2016 #

5 AM

Spinning 1:00:19 intensity: (1:29 @0) + (15:29 @1) + (8:06 @2) + (18:27 @3) + (14:24 @4) + (2:24 @5)
ahr:136 max:163

weights (Core) 17:03 intensity: (2:23 @0) + (13:32 @1) + (1:08 @3)
ahr:95 max:114

Tuesday Mar 1, 2016 #

5 AM

Spinning 53:09 intensity: (3:10 @0) + (6:51 @1) + (9:27 @2) + (8:23 @3) + (23:21 @4) + (1:57 @5)
ahr:135 max:169

C • Watched a yoga class yesterday 1

Spinning 42:34 intensity: (1:45 @1) + (10:17 @2) + (14:27 @3) + (16:05 @4)
ahr:139 max:156

Stairmaster 17:24 intensity: (6:08 @2) + (3:49 @3) + (7:27 @4)
ahr:141 max:159

Yoga 1:00:00 [1]

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